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Tuesday 6.4.19

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Strict Handstand Pushups or Rows
10 Sets for Time:
(if doing Fitness) 5 Barbell Bent Over Rows

(if doing Sport) 30% of Max Strict Handstand Pushups

Fitness Conditioning
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Push-ups

Sport Conditioning
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Monday 6.3.19

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Power Snatch Technique
“On the :45s” x 12:
Interval #1 – 3 Snatch Grip Push Jerks
Interval #2 – 3 Muscle Snatches

Fitness Conditioning
On the 5:00 x 5:
30 Air Squats
15/10 Calorie Bike or Ski
7 Power Snatches (75/55)

Sport Conditioning
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row or Ski
7 Power Snatches (115/85)

Saturday 6.1.19

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Fitness Conditioning

In Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Burpees
3 Rope Climbs

Directly Into…

21 Clean and Jerks (75/55)
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/75)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)

Sport Conditioning

In Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Friday 5.31.19

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Fitness Conditioning

3 Rounds:
1 Minute Wallballs (14/10)
1 Minute Sumo Deadlift High Pulls (65/45)
1 Minute Box Jumps/Step Ups (20″)
1 Minute Push Press (65/45)
1 Minute Calorie Row
1 Minute Rest

Sport Conditioning

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Thursday 5.30.19

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Fitness Conditioning
3 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Ring Rows or Negatives

200 Meter Farmers Carry (50/35)

2 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Ring Rows or Negatives

200 Meter Farmers Carry (50/35)

1 Rounds:
30 AbMat Sit-ups
15/12 Calorie Row
10 Ring Rows or Negatives

Sport Conditioning
3 Rounds:
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (50/35)

2 Rounds:
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (50/35)

1 Rounds:
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups

Wednesday 5.29.19

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Fitness Conditioning
Teams of 3:
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (115/75)
50 Bench Press (135/95)
AMRAP Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
AMRAP Deadlifts (225/155)

Sport Conditioning
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Tuesday 5.28.19

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Power Clean
Work up to a heavy
3-Position Power Clean

Fitness Conditioning
3 Rounds:
15 Power Cleans (95/65)
20 Push-ups

2 Rounds:
21/15 Calorie Ski
115 Single Unders

1 Round:
50/35 Calorie Row

Sport Conditioning
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
50/35 Calorie Bike

Monday 5.27.19

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Happy Memorial Day!

Today we perform “Murph”

Doors will open at 7:15am with heats at 7:45am, 9:00am and 10:15am. Directly after we will have our traditional cookout!
You must sign up for your heat in advance.

We will also be making T-shirts again this year! $5.00 from each shirt will be donated to the Michael Murphy Foundation.
You can participate in 3 ways:
1. Order a shirt $25 and not do the workout (blah)
2. Order a shirt $25 and take part in full Murph or a scaled version.
3. No shirt and do the workout. (you can still make a donation)

Non-members with CF experience are welcome to participate, please stop by to register prior to the event. (Must have CF experience! This is not the day to have your buddy try a WOD!)

Cookout – Please bring something to share!

Vests – Bring one if you have it!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.